5 Health Resolutions That Are Easy to Keep | By Linda Coleman, MD

New Year’s Eve brings to mind NYC’s Times Square, noisemakers and bubbly, but what a difference a day can make. The month of January signifies a fresh start, complete with a new perspective and for many, New Year’s resolutions. All right, for some it may have looked a little more like a hangover-filled day spent on the couch. But were you one of the many people who made a New Year’s resolution this year? Resolutions can get a bad rap. They often aren’t specific enough, making them unrealistic and unattainable. But the notion of aspiring to be better is to be commended. Self-improvement shouldn’t be dismissed as “all or nothing.” You’re more likely to stick with your goals if you set gradual benchmarks. When it comes to establishing a healthy lifestyle, small changes can make a big difference. For example, if you want to lose weight, create a weekly weight loss goal, in addition to your final target number. Don’t give up even if there are weeks in which you don’t lose any weight. Establish ways to hold yourself accountable: Track and measure your progress with apps or create a journal outlining your goals and the steps you’re taking to achieve them.

These five resolutions are so easy to resolve to keep, they risk giving New Year’s resolutions a new reputation. An added plus: They also happen to be kidney-friendly.

Avoid unnecessary painkillers. Pain medications provide pain relief (maybe you even relied on them to nurse your post-NYE hangover), but it’s important to balance the potential benefits with the risk of dangerous side effects, such as kidney damage, fluid retention, increased blood pressure, and digestive issues. Think twice before you reach into your medicine cabinet and check both prescription and over the counter (OTC) drug labels to evaluate the risks and benefits before taking a particular medication.

Quit smoking (or never start). Many bars and restaurants across the country are smoke-free. It’s getting cold out, making it the perfect time to save yourself the trip outside while bettering your health. In addition to causing lung diseases and cancer, smoking acts as an accelerator for any disease that you may have. Smoking reduces blood flow to the kidneys and can also interfere with medications used to treat high blood pressure, reducing their effectiveness. Quitting can be difficult, but it is one of the most important lifestyle changes that you can make. For additional resources and tips on how to quit, visit the National Kidney Foundation.

Sit less and stand more. In case you missed it, recent research has linked sitting for eight hours or more a day with developing kidney disease, as well as a host of other chronic conditions. This rings true even in otherwise physical-ly-active people. Sitting for that length of time is typical for the average desk job, but most of us go way beyond that. We sit on the couch, while driving, while riding the bus, and during dinner, just to name a few! While sitting is mandatory for some activities, get creative and expand your comfort zone when it’s not. The human body was designed to be upright, but in modern society sometimes we need to help it out. Consider a standing desk and standing while talking on the phone.

Catch more Zzzs. Hit the sack earlier to make sure you’re getting enough sleep each night. Studies suggest that irregular sleep patterns, eating before going to sleep and not getting enough sleep are all linked to obesity, while getting enough sleep is linked with maintaining a healthy weight. Sleep health is 50 percent habit and 50 percent fatigue. Obesity can cause kidney disease, because the kidneys have to work harder to filter out toxins and to meet the metabolic demands of the increased body mass index (BMI) in obese individuals. When it comes to a good night’s rest, most people require about seven hours. Cuddle up and snooze your way to a healthy weight. (Okay, I would be remiss if I didn’t also encourage you to incorporate healthy eating and exercise routines alongside better sleeping habits.)

Get organized. It’s helpful to make a checklist. Organize one “room” or aspect of your life at a time. When it comes to your health, tackle your medical records and lab documents. There are many apps that can help you keep track of all recent doctor’s visits, test results and immunizations. A trusty file cabinet will also do the trick. Don’t forget to clean out your medicine cabinet — expired medications and ointments have a way of lingering around. Make a list of all the medications you’re taking, including vitamins, supplements and over-the-counter (OTC) drugs. Share it with primary care practitioners and specialists alike. Some medications are kidney-tox-ic. It’s important for your health care providers to determine if any medications and supplements could interact with one another in negative ways. Doses of drugs can change as you age or your kidney function declines.

 

SottoPelle® Hormone Replacement Therapy | Dr. Linda E. Coleman, MD

loudounnovdechrnobleeds2016_page_11-smSottoPelle® is a science-based, safe and effective bioidentical hormone replacement therapy for men and women. Our method goes beyond just treating symptoms. SottoPelle® restores the hormonal balance it needs for optimum function. Unlike pills, patches, creams and other methods, SottoPelle® uses a unique form of pellet therapy that works around the clock for 3 months or longer. No mess. No hassle. No rollercoaster surging and plummeting of hormone levels. And it is the only hormone replacement therapy that responds when the body needs more.

Research shows that testosterone and estrogen play important roles in your overall health. They support cardiovascular health, bone health, brain health, sexual vitality and many other functions. When menopause or andropause occur, hormone production fades. Without sufficient levels of testosterone and/or estradiol, the body’s systems become depleted, out of balance and simply cannot function well. Your body ages and the possibility of aging-related disease looms. Many men and women feel like they’ve lost something they can’t regain—their quality of life.

Today’s trends in medicine focus on the preventive and proactive. Staying healthy into old age depends on many things including lifestyle and genetics. It also makes perfect sense to replenish what the body needs. That’s why we supplement vitamins and minerals. It’s also why we use hormone replacement therapy to restore internal equilibrium.

SottoPelle’s unique hormone replacement therapy relies on science, not guesswork. Our pellet therapy incorporates many features that other hormone replacement methods lack, even other pellet therapies.

1 We use the highest quality bioidentical pellet implants for our therapy.

2 We apply a proprietary, web-based application for accurate dosing

3 We employ a unique pellet insertion procedure to ensure a steady, consistent dose.

4 We’ve been doing this a long time. We are experts at what we do.

SottoPelle® bioidentical hormone replacement not only relieves symptoms like hot flashes, mood swings, anxiety, sleep disturbances, lack of sex drive and others, it also reestablishes vitality and well-being. Working in partnership with your body, our hormone replacement therapy recreates healthy balance. This, in turn, provides essential support to your body’s vital organs and systems.

Linda Coleman, M.D.
Coleman Primary Care
2 Pidgeon Hill Drive, Suite 400
Sterling, VA 20165
(703) 430-7090

Stop Suffering From PMS & Menopause Symptoms | Linda Coleman, MD

LoudounMarApr2016HRNB_Page_20“What Every Woman Needs to Know about SottoPelle® Therapy”

What are bio-identical hormones?

Bio-identical hormones are plant-based compounds specifically formulated to match the molecular structure of human hormones. Synthetics, however, are engineered not to match in order to be patented. The pellets are compounded according to the highest industry standards using the best quality botanical ingredients available. They are derived from a natural plant source of soy and other plant-based ingredients. No horse urine. No fillers – just pure, natural, biologically identical hormones – plain and simple.

Not all hormone replacement therapies are created equal 

SottoPelle® Therapy is a unique hormone replacement method that delivers the right kind of hormone (biologically identical), in the right amounts (based on testing and proper analysis of the results), using the right delivery system (pellets).

If you’ve tried other methods of hormone replacement, you probably experienced the emotional ups and downs they can produce. Why? Because your hormones were still unbalanced, something that SottoPelle® Therapy can address. Ask any of our patients. They can’t believe the difference SottoPelle® makes – from increased energy and vitality to a renewed sense of emotional and physical well-being. And there’s more good news… pellets can last from three to six months or longer!

How do I get started?

It’s easy. First schedule an appointment with our staff. They will go over our procedures and policies for having a consultation and your insertion. On the day of your appointment, the doctor will discuss the results of your blood tests with you and prescribe the right amount of hormone for your unique needs. It is that simple.

What is the procedure like?

The small hormone pellets are slipped painlessly under the skin, typically in the hip. A mild, local anesthetic is used and the procedure takes less than five minutes. Once the pellets are inserted, a steady, low dose of natural hormone flows directly into the blood stream whenever the body needs it. A woman’s body can then control the release of the hormone just as it did when the ovaries were working normally. Repeat treatments involve a brief visit to a SottoPelle® office a few times per year. That’s it!

SottoPelle® Therapy – preferred by thousands Thousands of women across the U.S. and internationally prefer using the SottoPelle® Therapy method to achieve a natural, healthy balance of hormones. Our patients report that they feel fabulous again! Some of the many benefits they report include*:
• Enhanced libido and/or increased sexual desire
• Decrease body fat and greater capacity to get in shape
• Reduced fatigue & increased energy levels
• Increased mental focus, clarity and concentration
• Improved memory
• Consistency in moods – reduction in feelings of anger, nervousness and irritability
• Relief from anxiety and depression
• Increased sense of overall well-being
• Protection from heart disease
*If you plan on becoming pregnant, please let someone in our office know

Linda Coleman, M.D.
Coleman Primary Care
2 Pidgeon Hill Drive
Suite 400
Sterling, VA 20165
(703) 430-7090

 

5 Health Resolutions That Are Easy to Keep

LoudounJanFeb2016HR_Page_11New Year’s Eve brings to mind NYC’s Times Square, noisemakers and bubbly, but what a difference a day can make. The month of January signifies a fresh start, complete with a new perspective and for many, New Year’s resolutions. All right, for some it may have looked a little more like a hangover-filled day spent on the couch. But were you one of the many people who made a New Year’s resolution this year?

Resolutions can get a bad rap. They often aren’t specific enough, making them unrealistic and unattainable. But the notion of aspiring to be better is to be commended. Self-improvement shouldn’t be dismissed as “all or nothing.” You’re more likely to stick with your goals if you set gradual benchmarks. When it comes to establishing a healthy lifestyle, small changes can make a big difference. For example, if you want to lose weight, create a weekly weight loss goal, in addition to your final target number. Don’t give up even if there are weeks in which you don’t lose any weight. Establish ways to hold yourself accountable: Track and measure your progress with apps or create a journal outlining your goals and the steps you’re taking to achieve them.

These five resolutions are so easy to resolve to keep, they risk giving New Year’s resolutions a new reputation. An added plus: They also happen to be kidney-friendly.

  1. Avoid unnecessary painkillers. Pain medications provide pain relief (maybe you even relied on them to nurse your post-NYE hangover), but it’s important to balance the potential benefits with the risk of dangerous side effects, such as kidney damage, fluid retention, increased blood pressure, and digestive issues. Think twice before you reach into your medicine cabinet and check both prescription and over the counter (OTC) drug labels to evaluate the risks and benefits before taking a particular medication.
  2. Quit smoking (or never start). Many bars and restaurants across the country are smoke-free. It’s getting cold out, making it the perfect time to save yourself the trip outside while bettering your health. In addition to causing lung diseases and cancer, smoking acts as an accelerator for any disease that you may have. Smoking reduces blood flow to the kidneys and can also interfere with medications used to treat high blood pressure, reducing their effectiveness. Quitting can be difficult, but it is one of the most important lifestyle changes that you can make. For additional resources and tips on how to quit, visit the National Kidney Foundation.
  3. Sit less and stand more. In case you missed it, recent research has linked sitting for eight hours or more a day with developing kidney disease, as
    well as a host of other chronic conditions. This rings true even in otherwise physically-active people. Sitting for that length of time is typical for the average desk job, but most of us go way beyond that. We sit on the couch, while driving, while riding the bus, and during dinner, just to name a few! While sitting is mandatory for some activities, get creative and expand your comfort zone when it’s not. The human body was designed to be upright, but in modern society sometimes we need to help it out. Consider a standing desk and standing while talking on the phone.
  4. Catch more Zzzs. Hit the sack earlier to make sure you’re getting enough sleep each night. Studies suggest that irregular sleep patterns, eating
    before going to sleep and not getting enough sleep are all linked to obesity, while getting enough sleep is linked with maintaining a healthy weight. Sleep health is 50 percent habit and 50 percent fatigue. Obesity can cause kidney disease, because the kidneys have to work harder to filter out toxins and to meet the metabolic demands of the increased body mass index (BMI) in obese individuals. When it comes to a good night’s rest, most people require about seven hours. Cuddle up and snooze your way to a healthy weight. (Okay, I would be remiss if I  didn’t also encourage you to incorporate healthy eating and exercise routines alongside better sleeping habits.)
  5. Get organized. It’s helpful to make a checklist. Organize one “room” or aspect of your life at a time. When it comes to your health, tackle your medical records and lab documents. There are many apps that can help you keep track of all recent doctor’s visits, test results and immunizations. A trusty file cabinet will also do the trick. Don’t forget to clean out your medicine cabinet — expired medications and ointments have a way of lingering around. Make a list of all the medications you’re taking, including vitamins, supplements and over-the-counter (OTC) drugs. Share it with primary care practitioners and specialists alike. Some medications are kidney-toxic. It’s important for your health care providers to determine if any medications and supplements could interact with one another in negative ways. Doses of drugs can change as you age or your kidney function declines.

By: Linda Coleman, M.D.
Coleman Primary Care
2 Pidgeon Hill Drive, Suite 400
Sterling, VA 20165
(703) 430-7090

Stress, Depression and the Holidays – Tips for Coping | Linda Coleman, M.D.

LoudounNovDec2015HighResNoBleeds_Page_13Stress and depression can ruin your holidays and hurt your health. Being realistic, planning ahead and seeking support can help ward off stress and depression.

The holiday season often brings unwelcome guests — stress and depression. And it’s no wonder. The holidays present a dizzying array of demands — parties, shopping, baking, cleaning and entertaining, to name just a few.But with some practical tips, you can minimize the stress that accompanies the holidays. You may even end up enjoying the holidays more than you thought you would.

Tips to prevent holiday stress and depression

When stress is at its peak, it’s hard to stop and regroup. Try to prevent stress and depression in the first place, especially if the holidays have taken an emotional toll on you in the past.

1 Acknowledge your feelings. If someone close to you has recently died or you can’t be with loved ones, realize that it’s normal to feel sadness and grief. It’s OK to take time to cry or express your feelings. You can’t force yourself to be happy just because it’s the holiday season.

2 Reach out. If you feel lonely or isolated, seek out community, religious or other social events. They can offer support and companionship. Volunteering your time to help others also is a good way to lift your spirits and broaden your friendshiaps.

3 Be realistic. The holidays don’t have to be perfect or just like last year. As families change and grow, traditions and rituals often change as well. Choose a few to hold on to, and be open to creating new ones. For example, if your adult children can’t come to your house, find new ways to celebrate together, such as sharing pictures, emails or videos.

4 Set aside differences. Try to accept family members and friends as they are, even if they don’t live up to all of your expectations. Set aside grievances until a more appropriate time for discussion. And be understanding if others get upset or distressed when something goes awry. Chances are they’re feeling the effects of holiday stress and depression, too.

5 Stick to a budget. Before you go gift and food shopping, decide how much money you can afford to spend. Then stick to your budget. Don’t try to buy happiness with an avalanche of gifts.Try these alternatives:

• Donate to a charity in someone’s name,
• Give homemade gifts,
• Start a family gift exchange.

6 Plan ahead. Set aside specific days for shopping, baking, visiting friends and other activities. Plan your menus and then make your shopping list. That’ll help prevent last-minute scrambling to buy forgotten ingredients. And make sure to line up help for party prep and cleanup.

7 Learn to say no. Saying yes when you should say no can leave you feeling resentful and overwhelmed. Friends and colleagues will understand if you can’t participate in every project or activity. If it›s not possible to say no when your boss asks you to work overtime, try to remove something else from your agenda to make up for the lost time.

8 Don’t abandon healthy habits. Don’t let the holidays become a free-for-all. Overindulgence only adds to your stress and guilt.Try these suggestions:• Have a healthy snack before holiday parties so that you don’t go overboard on sweets, cheese or drinks. • Get plenty of sleep.• Incorporate regular physical activity into each day.

9 Take a breather. Make some time for yourself. Spending just 15 minutes alone, without distractions, may refresh you enough to handle everything you need to do. Find something that reduces stress by clearing your mind, slowing your breathing and restoring inner calm.Some options may include: • Taking a walk at night and stargazing, • Listening to soothing music, • Getting a massage, • Reading a book.

10 Seek professional help if you need it. Despite your best efforts, you may find yourself feeling persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable and hopeless, and unable to face routine chores. If these feelings last for a while, talk to your doctor or a mental health professional.

Take control of the holidays

Don’t let the holidays become something you dread. Instead, take steps to prevent the stress and depression that can descend during the holidays. Learn to recognize your holiday triggers, such as financial pressures or personal demands, so you can combat them before they lead to a meltdown. With a little planning and some positive thinking, you can find peace and joy during the holidays.

By: Linda Coleman, M.D.
Coleman Primary Care2
Pidgeon Hill Drive, Suite 400
Sterling, VA 20165
(703) 430-7090

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